Some of yoga's most well-known poses are intense, inverted postures that place a ton of strain on the wrists. If your wrists are getting sore during class, it puts a major kink in your sun salutations, planks or downward dogs. But bad wrists don't need to derail your practice. By checking your posture and putting some safeguards in place, you can relieve sore wrists so you can focus on inner peace -- not joint pain.

Step 1

Modify painful positions so they're less wrist-centric. For instance, downward dog can cause serious wrist pain because of the rotation of the joint. Skip the soreness by balling your hands into fists and planting the sides of your hands instead of the palms or move into quarter dog by dropping down to your forearms. If you're not sure of mods you can try, ask your instructor for some options.

Step 2

Add some extra padding to your mat when you're in downward dog. While there are thicker mats available for added support, you can also just roll up the top of your mat anytime you're in an inverted position. A few rolls will give you a more cushioned surface while still offering plenty of traction for all of your other poses.

Step 3

Slip a yoga block under your palms when in cobra or other poses that require flat hands and weight-bearing use of the wrists. With a block under your wrists, they're less inverted and better supported for pain relief. If you find a yoga block is too large, try a yoga strap. Just double it a few times and lay it across the top of your mat. Then, press your palms into the raised surface of the straps, with your fingers spread on the flat mat for better support and balance.

Step 4

Massage your wrists when you're in forward fold, usually during your sun salutations. Instead of hanging loosely, fold forward and place the tops of your hands on your mat, if possible. Then, step onto your palms and use your toes to give your wrists a quick massage between transition. It'll help to relieve pain and work out knots before you move on.

Step 5

Check your posture to ensure that you're not putting excess pressure on your wrists. A common problem is not stacking your wrists with your shoulders when in plank position. If your hands are too far back, your wrists must overextend and support too much weight. Stack them properly and your elbows and shoulders bear some of the pressure.

References

About the Author

Kay Ireland specializes in health, fitness and lifestyle topics. She is a support worker in the neonatal intensive care and antepartum units of her local hospital and recently became a certified group fitness instructor.